Adam working through some sled pulls with a spicy bootcamp workout!  – Weightlifting Three Sets: Deadlift (6-8 Reps @ 2011) Rest 90 Seconds Ring Dips (20-25 reps) Rest 90 Seconds – Conditioning  Three rounds for time of: 500 Meter Row 15 Hand-Release Push-ups 25 Kettlebell Swings (32/24kg) – Saturday’s 9am CrossFit Kids Class will be canceled for the remainder of the summer due to lack of attendance, but will return in the Fall.  Read more

Alex getting after some heavy deadlifts as Coach Leanna watches on. – Crossfit Kids: 4:30 p.m. Crossfit Endurance Trail Run: 6:00 p.m. – Weightlifting Push Jerk Take 15-20 Minutes to build to a Heavy Single – Metcon Against a 2-minute running clock, complete: 25/15 Calories of Rowing 115/75 lb Push Press x max reps Rest 2 minutes between sets, and complete a total of four sets. Track total number of Push Press over 4 sets  Read more

Jason getting after some Toes to Bar! – Weightlifting Power Clean Take 15 Minutes to build to a “heavyish” single – Metcon Every minute, on the minute, for 24 minutes (12 sets of each): Odd Minutes – Power Clean x 2 reps Even Minutes – Run 200 Meters Score your successful lifts in pounds. For example, if you made 21/24 power cleans @ 225 lbs, your score would be 21 x 225 = 4,725 lbs.  Read more

CFG is closed for Normal classes! We will however be doing the workout “Clovis” at 7:30am. (Gym will be open at 7am to warm-up) This is a workout in honor of U.S. Army Lieutenant Clovis T. Ray who gave his life serving this country. This is one of the LONGEST workouts we will do at the gym and should not be taken lightly. For Time: 10 Mile Run 150 Burpee Pull Ups Can be broken up as needed.Read more

Weightlifting Back Squat Set 1 – 3 reps @ 75-80% Set 2 – 2 reps @ 80-85% Set 3 – 1 rep @ 85-90% Set 4 – 3 reps @ 80-85% Set 5 – 2 reps @ 85-90% Set 6 – 1 rep @ 90-95% Rest 3-4 Minutes between sets – Metcon Complete as many rounds and reps as possible in 10 minutes of: 10 Toes to Bar 10 Kettlebell Swings (24/16 kg) (RX + 32/24kg ) 10 Wall Ball Shots (20/14 lbs) (RX + 30/20lb )  Read more